Hello there. When substituting boneless chicken fillets for bone-in chicken thighs, a standard culinary rule of thumb is to calculate a usable meat yield of approximately 65% to 70% from raw, bone-in, skin-on thighs.
Bone and cartilage typically make up about 20% to 25% of the weight, while the skin and excess fat account for another 10% to 15%. Therefore, for 1 kg (1,000 grams) of bone-in chicken thighs, you will generally get around 650 to 700 grams of edible meat.
For your meal prep recipes, I recommend purchasing between 650 g and 700 g of boneless, skinless chicken thigh fillets (or chicken breast fillets if you prefer leaner meat). Buying around 700 g is usually the safest target to ensure your portion sizes remain consistent throughout the week.
One small tip for your preparation: boneless fillets cook significantly faster than bone-in pieces, so you will want to reduce your cooking time slightly to keep the meat juicy and tender. Best of luck with your weekly lunch prep.
